Let me be honest- I have struggled with body dysmorphia since I was a teenager. Although it has improved in recent years, some days are worse than others. I still occasionally hate what I see in the mirror. I hit my breaking point in October last year after a weigh-in at a doctor's appointment. I was sick of my fat, round stomach, my fat face, the number on the scale...everything. So, a few days before Halloween, I set out to go on a weight loss journey. And, in just under 90 days, I have lost 26 pounds.. People have asked me how I did it, so I figured I'd share how I lost that much weight so quickly.
Before I get into what I did to lose weight, let me discuss quickly why I don't believe these "Fad diets" actually work. While rapid weight loss can be seen in these diets, most weight loss is because a food group was removed or caloric intake was significantly reduced. What these diets fail to do is change any bad eating habits. Once these diets are concluded, weight is gained back because diet habits have not been addressed. This results in yo-yo dieting which can make weight management so frustrating
Another issue I have with these fad diets is how miserable they can be. The insane restrictions and "off-limit" foods can become more than one can bear.. Once reintroduced, these cravings are easy to overindulge in, leading to added weight gain. The cool thing about a plant-based diet is no junk food is truly "off limits", within reason. An adjustment to a meal later on may be needed, but there are no "forbidden foods" outside of meat, dairy, and egg.
A whole food plant-based diet focuses on whole, unprocessed foods. This means it naturally promotes healthier food choices, replacing those higher in fat and calories with foods lower in fat and calories, while offering similar nutrients. It also includes foods that have a good amount of fiber, which helps with satiation and portion control, This diet also helps with reducing unhealthy fats and added sugar intake.
Now that we've covered that, how did I lose weight so easily, and more importantly, how did I maintain my weight once I lost it? First, let's go into detail what I cut out completely and the reason behind why.
The foods I cut out completely were meat, dairy, eggs, ALL processed foods, and pasta. The issue with meat, dairy, and eggs is they are loaded with saturated fat and high in LDL cholesterol. Dairy also has a moderately high sugar content, which can cause blood sugar spikes. This can make losing weight and keeping it off hard. When it comes to processed foods, I think this one is fairly self-explanatory. Processed foods, even vegan meats, contain little to no nutritional value. They do nothing more than fill your stomach up. Pasta, in my opinion, is a personal choice. Like processed foods, there is no nutritional value in consuming it. It's also loaded with carbs, and considering the nutritional value of pasta, they are ultimately empty carbs.
Along with food I cut out completely, there are a few I limited, or found replacements for. These include sugars, rice, and bread. One of the biggest changes I've made is switching from coffee creamer to coffee syrup and soy milk. I was using a LOT of coffee creamer, and it was a rude awakening when I realized how much sugar I consumed in my morning coffee. I cut out pop and fruit juices completely and focused on water consumption. If you struggle with liking the taste of water, I highly recommend the Cirkul water bottle. It helps so much with upping your water intake. Rice/quinoa I also cut out and replaced with cauliflower rice. This helps to cut down on carbs and also can help the nutrition profile of your meals. Whole grains can be healthy, but are easy to overconsume, especially when paired with beans. The issue I have with bread is how it converts to sugar once it is digested. Instead, opt for a high-fiber bread such as Ezekiel bread.
I focus on recipes with a decent amount of protein and different vegetables. Picking ones with a ton of different colored vegetables will optimize the nutrition within it. Each colored vegetable offers different nutrients; the more colorful the dish, the more nutrients it has. In all honesty, I did not do any carb or calorie counting. I just focused on the types of food I was eating and my portion size. That is the beautiful thing about plant-based eating. It is hard to overconsume vegetables, fruits, and nuts. Before beginning this diet, please note not everybody's body will respond the same. While I had great results, your results may vary. And, with any diet, please clear it with your doctor first.
In closing, I wish you luck in your weight loss journey. I hope some of this will be helpful to you. Most importantly, DO NOT GIVE UP! You did not get this way overnight, you will not lose it overnight, either. You got this ♥
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